2014 juggernaut _russianlove18_

[DC4907]

Oh wow did it hurt immediately or just never feel better?

It hurt immediately. then like an idiot I was all "This is my body and I will finish theses sets" so jacked it up more. But I have been doing leg press again and actually there is not a lot of pain but, I use high quality knee wraps now when I go over 400 lbs. So it is getting better.

[JohnButz]

Wednesday day 15 was back day. I usually do back on Thursday but I wanted to mix it up and do back, which in turn left me thinking it was indeed Thursday

On the upside my teacher called me to let me know he wanted to give me a verbal high five for my "scholarly work"!
nutrition

• 800- oats and 6 egg white = 28 protein, 3.1 fat, 33.2 carb
  
• 10:00- protein bar/1 oz almonds = 26p, 22f, 37c
  
• 1200- chicken breast and white rice 34p, 7.5f, 68c
  
• 2:30- 1/2 cup Greek yogurt/half cup strawberry= 8p, 7.5 f, 18 c
  
• 630- protein bar/1 oz almonds
  26p, 22f, 37c
  
• protein=122 goal 150-180
• fat = 46 goal 30-40
• carbs = 114.2 goal 125
  

back/bicep

• 5 min elliptical warm up
  
• Bench row warm up #30 x 1sets 10 rep
  X2 set #35 6 rep
  
• Lat pull down warm up #60 x 10 rep
• Superset reverse grip pull down #60 x 10 rep
  #75 x8 pull down
• Superset #75 x8 reverse pull down
  #90 x6 pull down
• Superset #90 x4reverse
  
• Row machine warm up x10 rep #50
  #75 3 sets x6 rep
  
• Standing single arm bent over row #30 x6 rep
  #25 2 sets x8 rep
  
• Seated bicep curls #12.5 warm up x8rep per arm
  #15 2 sets x5 reps
  
• Bent over barbell row #60 x3 sets 6 rep, 6 rep, 4 rep
  Superset
• Reverse grip bent over row #60 x3 sets 6 rep, 6 rep, 4 rep
  

supps

• juggernaut hp red raspberry 5 ***** for pump, taste, mixability and effectiveness,focus and strength
• glutamine 5***** for effectiveness of minimizing sore muscles
• phenyl core 5***** for effective weight loss
• final form 5****** for effectiveness I weight loss and sweat factor!
• ubiquonol 5***** for failure to mess up my stomach and keep my heart healthy
• carnitine mtx 5***** for effective weight loss
  

Awesome work!

[asfdragpn]

Awesome work! Your log is looking great!

[DC4907]

Just the weekend left in week 2. Keep the momentum up and nothing is gonna stop you from taking the prize.

[shookmusic]

I want THAT stack in my cupboard, sister!! I'm looking forward to reading about how well they work for ya! Best of luck.

[teamsw]

**************JOESWAT, THE ORIGINAL JUGGERNAUT *****************

TIP OF THE DAY!!!
~ THE IMPORTANCE OF BREATHING CORRECTLY ~
Learning to breathe during exercise has benefits such as preventing dizziness during activity, improving athletic performance, and increasing fat burning. Proper breathing during exercises where you exert yourself - such as lifting, pushing, or pulling is imperative. To put it simply: always exhale on exertion. For example, when you are pushing a bench press off your chest, you exhale on the push and inhale as you bring it slowly to your chest. When you are doing a pullup, you exhale on the pulling up motion and inhale on the way down. Breathing during exertion is important in preventing internal injury such as hernia, blood vessel strain, and high blood pressure.* Oxygen + Water = Fat burn. Basically, the body needs water and increased oxygen to burn fat as an energy source. The water intake should be anywhere from a half gallon for women and up to one gallon a day for men, and the increased oxygen consumption will assist with the other part of the equation.......train right, eat right, breathe right...



Joe Palumbo
ifbb pro

[russianlove18]

I just noticed your ratings were out of 5.... Keith had posted ratings should be out of 10... just wanted to point that out.

Oh good eye thank u!!!!

[russianlove18]

It hurt immediately. then like an idiot I was all "This is my body and I will finish theses sets" so jacked it up more. But I have been doing leg press again and actually there is not a lot of pain but, I use high quality knee wraps now when I go over 400 lbs. So it is getting better.

It's the juggernaut in you! That's what I did when I messed up my neck and ended up in the ER. I was like it's ok I'll walk it off an get on elliptical....nooooope lol

[ZacK1313]

Log looks good, keep up the hard work.

[asheid]

Just checking in with my JuggerTwin to see how she is doing this weekend?? Missin your killer posts!

[ZacK1313]

[asfdragpn]

Checking in! Hoping all is well!

[ezericw]

Your building those "Guns" Valerie, and your going to make John want to wear long sleeves! LOL

Awesome log, I'm having a blast so far, thanks for convincing me to do this!

[balls2dawalls]

Log is looking solid Val!

[JohnButz]

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[kennknee]

As promised, your access to the PROS.

Ask your training and nutrition related questions here:
http://forum.bodybuilding.com/showth...hp?t=142169941

[DC4907]

It's the juggernaut in you! That's what I did when I messed up my neck and ended up in the ER. I was like it's ok I'll walk it off an get on elliptical....nooooope lol

I could defiantly imagine if it was anything like my knee. Made me respect proper form

[melalicious]

Glad to hear the Glutamine is working so well for you! Not that I am surprised It's awesome, I use it every day...even rest days! You're doing a great job here Val, keep up the great work!

[Bombshell7]

Glad to hear the Glutamine is working so well for you! Not that I am surprised It's awesome, I use it every day...even rest days! You're doing a great job here Val, keep up the great work!

I definitely have to get some Glutamine...Everyone seems to be using it and benefiting from it. Keep up the good work! Michelle

[GymGirl38]

Val, I like the header with your name it...too cute! Looks like you are working hard! Keep going! ~Erin

[ZacK1313]

[jenleon]

Great job so far, keep it up!

[jessedeann]

Hi Val! Just checking in with you! I hope you're doing well! How's the wedding preparation going?

[russianlove18]

Well I didn't disappear forever! I've had such a crazy week since my last post on Thursday 1/16/14!

1/17/14- 1/20/14 my brother in law to be came to visit. We were on the go all weekend. My fiancé and I felt too bad to be like hey will u sit at our place alone a couple hours? We gotta go to the gym. I know others would say that, but we didn't wanna be rude when it's the first time he's visited since 2008 and in feb he's going to Korea for 2 years for the Air Force.

This past week I lost so much motivation and hope. Not seeing results busting ass and eating clean as hell.

I got help revamping my diet and intake and bam lost 2 pounds within 48 hours.

Next week I'm seeing two doctors to make sure everything below the surface is working well. My entire family (the females) have thyroid issues that make them have difficulties losing weight.

I tried the xbox one p90x plyometric work out one day this week after the gym. Thing kept saying I wasn't jumping high enough. Strangely there was no where in the settings to let it know I'm WHITE. Lol

Well keep it up juggies I'll be hitting the gym later and posting up about the work outs and nutrition.

Happy Saturday !!

[melalicious]

Well I didn't disappear forever! I've had such a crazy week since my last post on Thursday 1/16/14!

1/17/14- 1/20/14 my brother in law to be came to visit. We were on the go all weekend. My fiancé and I felt too bad to be like hey will u sit at our place alone a couple hours? We gotta go to the gym. I know others would say that, but we didn't wanna be rude when it's the first time he's visited since 2008 and in feb he's going to Korea for 2 years for the Air Force.

This past week I lost so much motivation and hope. Not seeing results busting ass and eating clean as hell.

I got help revamping my diet and intake and bam lost 2 pounds within 48 hours.

Next week I'm seeing two doctors to make sure everything below the surface is working well. My entire family (the females) have thyroid issues that make them have difficulties losing weight.

I tried the xbox one p90x plyometric work out one day this week after the gym. Thing kept saying I wasn't jumping high enough. Strangely there was no where in the settings to let it know I'm WHITE. Lol

Well keep it up juggies I'll be hitting the gym later and posting up about the work outs and nutrition.

Happy Saturday !!

Glad to see you back in action! Sometimes that what it takes, assessing and changing things up. It's a lot of trial and figuring out what works for you! I go through that too! Stay strong Juggersis!

[DC4907]

Looks like your still killing it in the gym. Keep up the hard work and see you at the end!

[teamsw]

******************** JOESWAT, THE ORIGINAL JUGGERNAUT *********************
~ WORDS TO LIVE BY ~
“Age is no barrier. It’s a limitation you put on your mind.”
“When you’ve got something to prove, there’s nothing greater than a challenge.”
“Persistence can change failure into extraordinary achievement.”

71 and still going for more


TO BE A JUGGERNAUT!!!, YOU NEED EAT RIGHT AND TRAIN RIGHT!!! IM HERE IF YOU NEED ME.
**Free training/dieting/nutritional tips and advise;
http://forum.bodybuilding.com/showth...169941&page=52
** LIKE ME ON ********
http://www.********.com/JoeSwatPalumbo

Joe Palumbo
ifbb pro

[JohnButz]

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[ZacK1313]

Remember that there is more here then just winning, take it all in and achieve greatness!

[russianlove18]

[b]

Happy Sunday Funday juggernauts!!!

"Juggernaut" has officially been taken out of the gym and into the world of academia. Working full time as a junior high and high school English teacher, I maintained my first ever 4.0 GPA!! I wasn't honor roll in high school or in my undergrad days getting my bachelors degree, but I finally did it in my graduate masters program! First time for everything!



As previously mentioned, I've revamped my target intake and the method behind it. I've done my shopping and am prepped for the week to come so I'll let y'all know what the plan is in tomorrow's post.

Tuesday and Wednesday are y doctor visits. I appreciate all the support and concern from every one of you and will let you know results, even if they suck. Thank you all so much for standing by me.

chest and tri

• 5 min jog/walk treadmill
  
• Warm up #20 chest press x8 rep
  #25 x6 rep #28 x 4 rep
  
• ISO-lateral wide chest #25 x10 rep #35 x6 rep x2 set #40 x 4 rep
  
• Free motion cable cross chest standing on stability half ball #15x10 rep #25 x2 set x8 rep each set #35 x5 rep
  
• Pec fly #20 x10 rep #30 x6 rep #35 x4 rep
  
• Tricep dumbbell kick backs #13x10 rep per arm x3 set
  Superset
• Dumbbell tricep extensions #10 x8 rep x3 set
  
• "Girl" push ups x15 reps
  
• Bench dips x2 set 5 reps
  
• Seated dip #80 x 10 rep #95 x6 x4
  
• 20 minute hiit on stationary bike

supps

• juggernaut hp red raspberry 10 stars for pump, taste, mixability and effectiveness,focus and strength
• glutamine 10 stars for effectiveness of minimizing sore muscles
• phenyl core 10 stars for effective weight loss
• final form 10 stars for effectiveness I weight loss and sweat factor!
• ubiquonol 10 stars for failure to mess up my stomach and keep my heart healthy
• carnitine mtx 10 stars for effective weight loss
  

[/b